Fortis Maximus -Brachium

brachium - arms...

As we continue on our quest for increased strength, we move to arms.

It's Sunday, and this is a nice Sunday workout... roll up your shirt sleeves, stand in front of the mirror, and pretend everyone is looking at you for a good reason.

As with before:

Activites listed {in brackets} are an alternative to decrease difficulty. The primary activity posted is usually at an advanced level - please select an appropriate level for yourself using {alternatives}. Recommended weight is in square brackets [25llbs] -please also adjust this to your ability.

Our Arms day will be a short day, but at the end you won't be looking for too much more. It is also a day that is easy to add cardio into.

So here is how today looks:

Warm up - Prehab stretching.

Cardio Circuit:

-Lap around hall

-Run to top of stairs and complete your lap of the station (58 station: hose tower; 57 station: stairs to captains office)

-Sled pull with One 45llb plate (58 station: entire long side of hall -east/west; 57 station: length of the west side of the building)

-Complete as many circuits as you can in 20 minutes. Record your goal - we will do it again and try to beat previous records!

Arms: Strength Training:

-Do one set of each exercise before going back to the beginning of part one for your second set.

Part 1:

Close Grip Bench Press -3 sets x 10 reps

-see pic above

Skull Crushers, 1 Dumbell per arm, -3 sets x 15 reps -{move elbow towards head for increased difficulty}

Bench Dips -3 sets x 10 reps

Part 2:

Barbell Curls -3 sets x 10 reps

Alternating Hammer Curls -3 sets x 10 reps

Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]

This guy actually starts working out at 0:33seconds

ABS:

Banana Rock Abs -3 sets of 30

Bicycle Abs -3 sets of 30